Fiesta Tilapia With Ashley Simper

Good Day Central Illinois

Fiesta Tilapia with Rice

This spicy fish dish contains whole grains, veggies and lean protein. 

A meal under 30 minutes that will wake up your taste buds!



Rice and veggies

1 Tablespoon canola oil

2 small zucchini, coarsely chopped

1 small yellow squash, coarsely chopped

1 cup onion, diced

1 cup bell pepper, diced

1 Tablespoon hot chili sauce (like Sriracha®)

1 Tablespoon chili powder

½ teaspoon cumin

1 ½ teaspoons garlic powder

1/8 teaspoon black pepper

¼ teaspoon garlic salt

2 cups cooked brown rice


Cooking spray

2 teaspoons cumin

½ Tablespoon chili powder

½ Tablespoon garlic powder

¼ teaspoon garlic salt

4 – 4 ounce tilapia filets

1 cup light shredded Mexican or taco flavored cheese


  1. In a large skillet, cook vegetables in canola oil over medium-high for 4-5 minutes.  Add seasonings and rice, stirring well to combine, and cook an additional 3-5 minutes or until vegetables are fork tender. 
  2. In a small bowl, stir together cumin, chili powder, garlic powder and garlic salt. Sprinkle on one side of tilapia filets.
  3. Spray another large skillet with cooking spray and heat to medium-high.  Place tilapia seasoning side down and sprinkle rest of seasonings on tilapia.  Cook on one side for 3-4 minutes then flip and cook an additional 3-4 minutes.
  4. Place rice and veggies on plate, sprinkle with shredded cheese and top with tilapia filet.

Serves 4

Nutrition Information

Per 1 cup rice and veggies and 1 tilapia filet

Calories: 350

Total Fat: 11 g

    Saturated Fat:  4.5 g

Sodium:  442 mg

Total Carbohydrate:  29 g

    Dietary Fiber:  3.5 g

Protein:  34 g

WYZZ Good Day Central Illinois
Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian
OSF Saint Francis Medical Center
Central Illinois Academy of Nutrition and Dietetics Media Spokesperson

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